What is a Reverse Crunch
The reverse crunch is an intermediate level variation of the popular abdominal crunch exercise. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest. It exercises the full length of the rectus abdominis muscle (the six-pack muscle), getting to the deep lower abs.
How to do a reverse crunch?
Start the exercise by lying down on a yoga mat or padded surface with your arms above your shoulders and hands creating a loose cradle supporting your neck but not pulling or putting pressure on it.
Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle parallel with the floor.
Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor. You are also raising your chest at the same time leaving only the lower back touching the mat.
Do reverse crunches really work?
This abdominal exercise requires you to focus on the contraction of the abdominals and puts a lot of concentration on the lower abs. This type of crunch allows you to really focus in on the lower abs and create a mind body connection. Reverse crunches are great for anyone to do, but conditioning your core, including your lower abs, is especially helpful if you suffer from chronic back pain (at least low back pain that’s related to muscular imbalance or poor posture). People who are leaner are going to see more definition in the lower abs by amping up their lower ab training, but realize that crunches DO NOT reduce fat any more than other weight training or resistance. It will however add definition and help create muscle to help you burn additional calories.